Warm-up:
good mornings
overhead squat
5-5-5-3-3-2 overhead squat (65,95,105,115,125,135,140)
5x3 back squat (high-bar; 225,235,3x245 [belt])
6x(1 + 1) front squat + split jerk (2x115,2x125,2x135)
5x5 RDL (135)
OHS felt good. These were done as low as I can go, practically sitting on my ankles. I need to get much stronger at this movement; legs and arms feel fine, it's the core that's all wobbly. Gonna need to start power jerking the weight overhead soon, so I should start practicing that now. My knees are so far forward that my hip crease isn't that much lower than my kneecap! Back squats felt solid, with good depth. I should be able to hit 245# across next week. First time doing RDLs, so I played it safe. Hopefully these won't wreck me like deadlifts. Will switch to 3x8 next week at 155#.
Sequencing of exercises not ideal cause I had to work with people who were actually squatting in the rack.
Ivan Chakarov 2x265kg (584lb) ass to ankles at 91kg (200lb):
Monday, January 12, 2009
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2 comments:
Whew! That's some heavy overhead weight. Any problems lowering to your shoulders after the reps, or do you just drop it?
Also, do you find your OHS stance wider than your typical high-bar squat stance? I think I widen out for stability, it almost feels like a low-bar setup for my feet - this inherently limits how far down I can go.
I usually just lower it, which hasn't been a problem up to about 150#. After that, I would probably just drop it.
OHS stance is the same as my high-bar stance, which is narrower than my low-bar stance. Wider stances will definitely limit depth if you are trying to squat really deep. You'll feel your hips 'bind'.
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